ScottHermanFitness
4 Dumbest Chin-Up Mistakes Sabotaging Your BACK / BICEPS GROWTH! STOP DOING THESE!
updated
If you want to succeed all you need to do is stick to the basics, push your limits and be consistent!
And while you are doing that, avoid these 5 workout & nutrition mistakes and go make MORE gains fam!
Thank you so much for your support over the last 16 years!
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ARTICLE VERSION: muscularstrength.com/article/three-arm-exercises-used-to-do-every-workout
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VIDEO ARTICLE: muscularstrength.com/article/one-easy-hack-bench-more-weight
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ARTICLE VERSION: muscularstrength.com/article/sixty-seven-percent-faster-biceps-growth
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ARTICLE: muscularstrength.com/article/Abs-Only-Two-Workouts-Need-Build-Six-Pack
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โ Incorporate this routine into your training twice a week if your traps are a lagging area!
Now for the workout:
1๏ธโฃ Barbell Shrug:[4 sets: 6 - 8 reps]
2๏ธโฃ Barbell Upright Row:[4 sets: 10 - 12 reps]
3๏ธโฃ Seated DB Bent-Over Shrug:[4 sets: 10 reps]
โฐ2 MIN. REST BETEEN SETS
Always remember when training traps a bit of momentum is ok, but not if you canโt control the eccentric or negative portion of the movement. Just flailing your arms up and down with heavy weight as fast as you can wonโt help you on shrugs or upright rows.Really focus on the range of motion of each movement, especially on the last exercise. Your elbows are going to want to bend on every repetition either because youโre fatigued or going too heavy.
Go as light as you need to in order to keep your elbows LOCKED as best you can during the entire set! Youโve got what it takes to make incredible gains and be sure to refuel post workout with @EHPLabs OXYWhey! 25g protein & 3g carbs per scoop and you can't beat the taste! #TeamEHP
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Understand nowadays a lot of the exercise "variety" you see on tiktok and reels is "FOR CONTENT". It's not there to help YOU. It's there to help the ALGORITHM.
But hey, thats why you have me right? So go hit some heavy powerbombs and let me know how those triceps feel the next day!
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โ Use wrist straps to help you lift heavier weights for more reps!
โ Sit briefly in the โstretched positionโ (arms extended) to maximize lat engagement on every rep!
Now for the workout:
1๏ธโฃ Barbell Bent-Over Row:[4 sets: 8 reps]
2๏ธโฃ Lat Pull-Down:[4 sets: 8 reps]
3๏ธโฃ Single-Arm Row:[4 sets: 10 - 12 reps each]
4๏ธโฃ Cable Lat Push-Down:[4 sets: 10 - 12 reps]
โฐ2 - 3 MIN. REST BETEEN SETS
When you get to the โsingle-arm cable rowโ your back should be quite fatigued already. So really utilize this exercise to focus on scapula retraction and extension. Especially if you have an office job where you sit all day hunched over.
Back day should be seen as an opportunity to, of course, build a big back but to also ensure that you have good posture and your daily life doesnโt leave you with a hunchback and rolled shoulders!
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WAGMI DEFENSE Trailer: youtube.com/watch?v=xG6Xhr0J0gA&t=1s
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๐๐ผโโ๏ธ3 SETS: 8 - 10 REPS (per exercise)
โฐ2 minute rest between sets
1๏ธโฃ Wide-Grip Barbell Curl
๐This places more emohasis on the inner / short biceps head
2๏ธโฃ Reverse Barbell Curl
๐This places more emphasis on the brachialis (the muscle in the middle of your upper arm)
3๏ธโฃ Cross-Body Hammer Curl
๐ This places more emphasis on the outer / long head of the biceps
โ It might not seem like it, but slightly hinging at the hips when performing arm curls places A LOT more tension on the biceps throughout the range of motion.
In fact, you will most likely have to slightly lower the weight to complete all the reps!
Training is all about surpassing your limits guys! So push yourselves as hard as you can!
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You are all capable of greatness, you just need to dig deep sometimes to find the motivation to do it!
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Simple and effective is my style because when you get right to it the goal is to overload with weight and volume.๐ฆพ
A HEAVY flat / incline press is the best you're going to get when it comes to chest exercises and super-setting for added volume is the icing on the cake! ๐
๐คฏMy chest is sore to the touch right now & I love it!
Superset 1: 5 SETS
Barbell Bench Press:(6 - 8 reps)
Push-Ups:(12 - 15 reps / FAILURE)
โฐ 2 - 3min rest between sets
Superset 2: 4 SETS
DB Incline Press:(6 - 8 reps)
DB Incline Fly:(12 - 15 reps)
โฐ 2 - 3min rest between sets
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#ScottHerman #chestworkout #bigchest
Original video from 2015: youtu.be/3K6Nmwm-CpI
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So chug you @EHPLABS #OxyShred SLIMER RTD energy drink (0 Sugar and 0 Calories) and letโs get started! ๐ฅ
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1๏ธโฃ Burpee
2๏ธโฃ Renegade Row
3๏ธโฃ Alt DB Curl
4๏ธโฃ Alt Extension to Press
5๏ธโฃ DB Floor Crunch
6๏ธโฃ DB Russian twist
โ Complete 30 seconds of each exercise
โฐRest 2 minutes after completing all 6 exercises
๐ฆRepeat the circuit for a total of 4 - 5 rounds (20 - 25 minutes)
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#HomeWorkout #WeightLoss #FatBurn
Starting with your hands already in a supinated position will ensure your biceps are activated right from the start of your reps.
This will also ensure that tension remains on the biceps as you alternate your curls as well.
If you are not used to training biceps this way EXPECT to have to lower the weight because you WILL be weak in the sticking point (bottom of the rep)
But thats a good thing because progressing in the gym is all about finding and eliminating weak points! ๐ช๐ป
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#ScottHerman #Biceps #bicepscurls
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#ScottHerman #BackWorkout #Lats
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#ScottHerman #legday #legworkout
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#ScottHerman #ABS #sixpack
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#ScottHerman #Biceps #bicepsworkout
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#plussize #restaurant #plussizefashion
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How To: Skull Crusher
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#workout #triceps #gym
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Next Crypto Gem TV Show: distro.tv/show/the-next-crypto-gem
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Get BIGGER ARMS In Under 45minutes?! || TECHNIQUES FOR NATTYS
youtu.be/rRux7jRQRbQ
Huge CHEST & BACK Growth In Under 45minutes?! || TECHNIQUES FOR NATTYS
youtu.be/Ff5hhc0W2kk
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Dumbbell Shoulder Press VS Barbell Shoulder Press
youtube.com/watch?v=Hr7cteA4ebw
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(0:13): The ORIGINAL "ONLY TWO" video series
youtube.com/watch?v=A6iAYd7KSDI&list=PLacPhVACI3MNwnK_jgsIDcriPGpSOSWwJ
(1:30): V SHRED NEEDS TO BE CANCELED
youtube.com/watch?v=Z65V-UkBr2c
Almost forgot about this gym from a year ago as well
My Bad AthleanX... you need THREE exercises, not TWO #SHORTS
youtube.com/watch?v=qlgvSVACiSg
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#ScottHerman #Bodybuilding #MuscleGain
For the majority of you, trying to adopt โextremesโ to create the best versions of yourselves will never work. You need common sense tips that you can apply / adopt right now that will help you not only build the body of your dreams, but maintain it even when life gets in the way.
Each and every one of you can start to apply these 3 FAT LOSS TIPS to your current lifestyle / training programs right now and see results over the course of the next few weeks. All it takes is consistency and determination.
Nothing happens overnight that will last forever. So stay natural GET FOCUSED and get EXCITED about putting the work in! You can do it!
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#ScottHerman #ChestDay #CableFlys
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Now of course there are a lot more tips that can be given as you progress with the exercise. But nailing down these basics is the quickest way to correct poor form.
1๏ธโฃKeep your feet shoulder width apart / toes slightly pointed out.
2๏ธโฃTake in a breath & brace your core.
3๏ธโฃKeep your chest up & shoulders nuetral as you descend.
4๏ธโฃPull slack from the barbell by pushing through your feet.
5๏ธโฃAs you perform the movement, imagine you are pushing the Earth DOWN to lift the weight!
Iโd love to hear which of these 5 tips helped you the most so be sure to leave a comment below and donโt forget to refuel after every workout with BSNsupplements #SYNTHA6! #BSN #SPONSORED
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#ScottHerman #deadlift #strengthtraining
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LEVER BELT: ironbullstrength.com/products/13mm-powerlifting-lever-belt?ref=scott
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How To: Barbell Bench Press | 3 GOLDEN RULES (MADE BETTER!)
youtube.com/watch?v=ysUTNll8JQ8&t=15s
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muscularstrength.com/program/5-Day-Bodybuilding-Split
Just be sure to pack some #BSNSupplements N.O.-Xplode pre-workout! You are going to need it! #BSN #Sponsored
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BACK
1๏ธโฃ Pull-Up:[5x8-10]
2๏ธโฃ BB Bent-Over Row (1 DROP SET):[3x8]
3๏ธโฃ Seated T-Bar Row (1 DROP SET):[3x8]
4๏ธโฃ Reverse-Grip Pull-Down (1 DROP SET):[3x8]
BICEPS
5๏ธโฃ DB Alt. Curl:[8 reps per side] TO Wide-Grip BB Curl:[15 - 20] (3 SETS)
6๏ธโฃ Rope Hammer Curl (1 DROP SET):[3x8]
7๏ธโฃ Reverse-Grip Curl:[3x12 per side]
ABS / OBLIQUES
8๏ธโฃ Standing Oblique Crunch:[4x12 per side]
9๏ธโฃ Deep Crunch:[4x20]
โฐRest 60- 90 seconds BETWEEN sets!
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#ScottHerman #Back #Biceps
muscularstrength.com/Full-Workout-Programs/Muscle_Gain
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Itโs time to finally lose that stubborn belly fat, and you can do it from HOME! So chug your BSNSupplements #NOXplode for some pre-workout energy and LETโS GET STARTED! #BSN #SPONSORED
This circuit is designed to give you a full body workout in just 15minutes. But donโt think itโs going to be easy just because you donโt have to go to the gym.You will need to dig deep to make it to the end and the goal here is to really challenge yourself. Modify the exercises as needed to keep your body moving the entire 30 seconds.
Canโt do the push-up portion of the burpees on your third round? No problem, do your best to get down to the plank position and then back up for the jump.
Biceps curls feeling too light after round 1? Awesome! Have a few pair of dumbbells ready so you can switch the weight up!Biceps curls all of a sudden feeling REALLY heavy after you switched to heavier weight? No worries, drop back down to the lighter ones.
The BEST thing you can do is keep a positive mindset. There is NO FAILING here as long as you keep your body moving during the 30 second intervals of training.
YOU GOT THIS!
๐ฅ4 ROUNDS
๐๐ผโโ๏ธ5 exercises
โฑ๏ธ30 sec. each
โฐ1 minute rest (then repeat!)
1๏ธโฃBurpee
2๏ธโฃDB Curl
3๏ธโฃLateral / Front Raise
4๏ธโฃPlank Alt. Row
5๏ธโฃPsycho Crunch
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It's simple methods like these that have stood the test of time when it comes to increasing the intensity of your training. No need to reinvent the wheel with new exercises. Just stick to variations of the basics and be sure to refuel after training with BSN SYNTHA-6 protein! The best tasting protein on the market!
Exercise Breakdown!
- 4 SETS
1๏ธโฃ Alt. Seated DB Curl:[8 reps per side]
2๏ธโฃ Wide-Grip Barball Curl:[15 - 20 reps]
โฐRest 60- 90 seconds BETWEEN sets!
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ARTICLE VERSION: muscularstrength.com/article/from-biddies-to-titties-chest-triceps-workout
CHEST
1๏ธโฃ DB Bench Press (1 DROP SET):[3x8]
2๏ธโฃ DB Incline Press (1 DROP SET):[3x8]
3๏ธโฃ Low-To-High (1 DROP SET):[3x8]
4๏ธโฃ High-To-Low (1 DROP SET):[3x8]
TRICEPS
5๏ธโฃ Dips - Weighted (1 DROP SET):[3x8]
6๏ธโฃ Pushdowns (1 DROP SET):[3x8]
7๏ธโฃ Single-Arm Reverse Pulldown (1 DROP SET):[5x12 per side]
ABS
8๏ธโฃ Ab Pulldown:[4x15 - 20]
9๏ธโฃ Leg-Lift:[4x15 - 20]
โฐRest 60- 90 seconds BETWEEN sets!
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๐ฏ๐๏ธONLINE COACHING: muscularstrength.com/consultations-scottherman
๐ฑ INSTAGRAM: instagram.com/scotthermanfitness
๐ฑ TIKTOK: tiktok.com/@scotthermanfitness
----------------------------------------
IronBullStrength Fitness Equipment โ MS10 โ 10% OFF
int.ironbullstrength.com/?ref=scott
----------------------------------------
ICON MEALS - MS10 (10%)
iconmeals.com/SCOTTHERMAN
----------------------------------------
DOWNLOAD MY APP! โ iPhone & Android!
muscularstrength.com/phoneapp
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#ScottHerman #Bodybuilding #MuscleGain